Digitized  by  the  Internet  Archive 

in  2008  with  funding  from 

IVIicrosoft  Corporation 


http://www.archive.org/details/calisthenicnomenOOmccurich 


Calisthenic  Nomenclature 


By 

JAMES    HUFF    McCURDY 

A.M.,  M.D.,   M.P.E. 

Director  Teacheus  Courses  in  Physical  Education- 

IXTERKATIOXAI.    YoUNG    Men's    CHRISTIAN    ASSOCIATION 

College — Editor  American  Physical  Education  Re- 
view— Chairman  of  the  Committee  on  Physical  Edu- 
cation AND  Hygiene  or  the  National  Education 
Association  Commission  on  the  Reorganization  of 
Secondary  Education — Special  Collaborator  on 
Physical  Education  for  the  United  States  Bureau 
OF  Education 


1^  dJ.  . 


AMERICAN  PHYSICAL  EDUCATION  ASSOCIATION 

Distributing  Agents 

SPRINGFIELD,  MASSACHUSETTS 

1916 


.^ 


^' 


First  Edition,  Copyright.  March.  1916 
nv  J.\MES  Hdff  McCurdy 


Second  Edition,  Copyright,  November.  1916 
BY  James  Hiff  .McCurdy 


CALISTHENIC  NOMENCLATURE. 

j.  h.  mccurdy,  m.  d. 

Introduction. 

This  nomenclature  furnishes  a  terminology  for  free  exercises, 
dumb-bells  and  wands.  The  aim  has  been  to  include  terminology 
for  all  of  the  common  movements.  The  author  would  appreciate 
suggestions  regarding  additions  or  changes  in  the  nomenclature 
which  would  make  it  more  useful.  This  nomenclature  is  now 
used  by  the  International  Y.  M.  C.  A.  College  in  its  normal 
course  of  physical  education,  and  in  the  practice  courses  given 
by  the  students.  It  is  also  in  practical  use  by  many  of  the  300 
alumni  of  the  college  at  Springfield  who  have  been  taught  to 
select  many  of  these  terms  during  their  senior  year  practice 
teaching  from  the  calisthenic  dictionary  by  Fish.  During  the 
years  1899-1901,  A.  L.  Fish,  a  graduate  student,  under  my  direc- 
tion compiled  a  dictionary  of  all  the  common  calisthenic  terms. 
Since  1901  this  duplicate  terminology  has  been  studied. with  a 
view  of  eliminating  the  terms  which  (a)  lacked  clearness  of 
description,  (b)  were  difficult  to  speak  clearly  because  of  lack 
of  vowels,  (c)  were  long  and  cumbersome.  The  attempt  has 
been  made  to  use  concise,  clear  language  which  could  be  readily 
understood  by  either  children  or  adults.  Credit  should  be  given 
A.  L.  Fish  for  his  careful  work  in  compiling  the  dictionary  of 
calisthenic  terminology  which  has  made  possible  this  selection  of 
terminology.  I  wish  to  acknowledge  the  helpful  suggestions  of 
Dr.  William  Skarstrom,  G.  B.  Affleck,  Elmer  Berry  and  Louis  C. 
Schroeder.     The  bibliography  at  the  end  gives  the  chief  sources. 

The  cordial  reception  given  the  first  edition  of  this  monograph 
has  led  to  the  printing  of  a  second  edition  within  a  year  of  the 
appearance  of  the  first  edition.  Many  illustrations  have  been 
added.  The  author  acknowledges  here  his  grateful  appreciation 
for  the  careful  photographs  taken  under  the  direction  of  Louis  C. 
Schroeder,  by  C.  E.  Horton,  with  Messrs.  L.  C.  Schroeder,  Roy 
Smith,  E.  Heidt,  J.  Morita,  A.  W.  Globisch  and  Paul  S.  Graham 
as  subjects ;  and  for  the  suggestions  made  by  Dr.  E.  H.  Arnold, 
A.  B.  Wegener,  Louis  C.  Schroeder,  A.  E.  Metzdorf  and  Elmer 
Berry  for  the  second  edition. 


357370 


General  Definitions. 

1.  rosniox  OF  Attention.     (Description  with  quotation  marks 

are  from  infantry  drill  regulations  of  the  United  States 
Army  for  1911.)  ' 

"Heels  on  the  same  line  and  as  near  each  other  as  the  con- 
formation of  the  man  permits. 

"Feet  turned  out  equally  and  forming  an  angle  of  about  45 
degrees. 

"Knees  straight  without  stiffness. 

"Hips  level  and  drawn  back  slightly;  body  erect  and  resting 
equally  on  hips;  chest  lifted  and  arched;  shoulders  square  and 
falling  equally. 

"Arms  and  hands  hanging  naturally,  thumb  along  the  seam  of 
the  trousers. 

"Head  erect  and  squarely  to  the  front,  chin  drawn  in  so  that  the 
axis  of  the  head  and  neck  is  vertical;  eyes  straight  to  the  front. 

"Weight  of  the  body  resting  equally  upon  the  heels  and  balls  of 
the  feet." 

2.  The  Rests. 

"Being  at  a  halt,  the  commands  are :  Fall  Out ;  Rest ;  At  Ease ; 
and,  1.  Parade.  2.  Rest. 

"At  the  command  fall  out,  the  men  may  leave  the  ranks,  but 
are  required  to  remain  in  the  immediate  vicinity."  They  resume 
their  former  places,*  at  the  command  fall  in.  On  the  command 
attention  they,  assume  the  fundamental  position  as  described 
above,  rcmaiuing  absolutely  immovable  until  the  eoniniand  right 
dress  is  given. 

"At  the  command  rest  each  man  keeps  one  foot  in  place,  but 
is  not  required  to  preserve  silence  or  immobility. 

"At  the  command  at  ease  each  man  keeps  one  foot  in  place 
and  is  required  to  preserve  silence  but  not  immobility." 

1.  Parade,  2.  Rest.  "Carry  the  right  foot  6  inches  straight  to 
the  rear,  left  knee  slightly  bent ;  clasp  the  hands,  without  con- 
straint, in  front  of  the  center  of  the  body,  fingers  joined,  left 
hand  uppermost,  left  thumb  clasped  by  the  thumb  and  forefinger 
of  the  right  hand;  preserve  silence  and  steadiness  of  position." 

To  resume  the  attention :  1.  Class,  2.  Attention. 

3.  Class  Salute. 

1.  Right  (left)  hand,  2.  Salute. 

"Raise  the  right  hand  smartly  till  the  tip  of  forefinger  touches 
the  lower  part  of  the  headdress   (if  uncovered,  the  forehead) 

*  The  army  regulation  is  sliRhtly  changed  here  by  assuming  the  active  fundamental 
standing  position  after  the  class  falls  in  line. 


above  the  right  eye,  thumb  and  fingers  extended  and  joined,  palm 
to  the  left,  forearm  inclined  at  about  -io  degrees,  hand  and  wrist 
straight.     (TJVO)  Drop  the  arm  smartly  by  the  side." 

4.     Commands. 

Commands  are  of  two  kinds:  1.  descriptive  and  preparatory; 
2.  executive.  The  preparatory  command  describes  concisely  and 
clearly  the  movement.  The  executive  command  starts  the  move- 
ment, whether  such  movement  be  single  or  repeated  with  rhythmic 
continuity. 

In  the  case  of  doing  single  movements  on  command  the  posi- 
tion reached  by  the  movement  is  held  until  the  command  for 
the  next  movement  is  given.  Such  command  may  be  made  in 
either  of  two  ways  : 

1.  By  using  the  noun  or  noun  and  adverb  for  the  preparatory, 
and  the  imperative  verb  for  the  final  command,  e.g..  Trunk  for- 
ward bend !     Trunk  raise  ! 

2.  By  using  the  name  of  the  exercise  as  a  whole  (including  all 
component  parts  and  their  return  movements)  as  the  prepara- 
tory command,  and  the  numerals  One !  Two !  or  One !  Two ! 
Three !  Four !  etc.,  as  the  final  commands  for  each  part  respect- 
ively, e.g..  Trunk  forward  bending — One !  Two !  These  methods 
of  making  commands  may  be  alternated  or  combined  in  various 
ways  according  to  the  character  of  the  exercise  and  the  conditions 
under  which  the  work  is  conducted. 

In  the  case  of  rhythmic  exercises  the  movement  is  started  on 
the  command  start!  (begin!  or  go!)  and  continues  in  an  agreed- 
upon  rhythm  until  the  command  stop!  or  class  halt!  is  given;  e.g., 
on  the  command  fntnk  forivard  bending — start!  the  movement 
including  its  return  is  begun  and  repeated  an  indefinite  or  stated 
number  of  times  until  the  command  stop!  is  given. 

In  rhythmic  work  it  is  a  good  plan  to  give  each  part  of  the 
exercise  once  or  twice  on  command  until  the  pupil  has  a  clear 
idea  of  correct  form  in  the  exercise,  then  repeat  it  in  rhythm 
on  the  command  ready — start! 

The  command  stop!  indicates  an  immediate  cessation  of  the 
movement  and  the  retention  of  the  position  reached,  whether  inter- 
mediate or  final,  until  the  command  for  a  continuation  of  the  same 
or  the  starting  of  a  new  movement  is  given.  This  applies  to  all 
exercises  in  which  the  movements  are  separated  by  distinct 
positions  held  an  appreciable  length  of  time.  In  exercises  in 
which  the  momentum,  or  recoil,  of  one  movement  is  carried  over 
into  the  next,  and  no  position  is  held,  the  command  class  halt!  is 
necessary.  This  implies  (by  agreement)  that  the  exercise  con- 
tinues two  additional  counts  before  the  class  comes  to  a  stop. 
Examples  of  this  kind  of  exercise  are:  running  in  place,  jumping 
on  toes,  quick  knee  raising,  etc. 

3 


5.     Marking  Rhythm. 

To  control,  modify  and  guide  the  time  in  any  rhythmic  move- 
ment a  number  of  devices  may  be  used,  such  as :  clapping  of 
hands ;  striking  of  the  heel  or  toe  or  a  wand  sharply  on  the  floor ; 
the  use  of  the  metronome;  movements  of  the  teacher's  arms  or 
body,  in  the  form  of  gestures  or  the  actual  gymnastic  movement ; 
sharply  enunciated  words  such  as  "up,"  "down,"  "in,"  "out," 
"left,"  "right"  and,  most  frequently,  "one,"  "two,"  or  "one," 
"two,"  "three,"  "four,"  etc.  The  use  of  the  numerals  for  mark- 
ing time  is  to  be  clearly  distinguished  from  their  use  as  commands. 
In  the  latter  case  they  precede  the  movement.  In  the  former  case 
they  coincide  ivith  the  end  of  the  movement.  To  accelerate  or 
slow  the  rhythm  this  coincidence  may  be  slightly  shaded  through 
a  few  movements,  the  count  occurring  a  small  fraction  of  time 
before  or  after  the  end  of  the  movement.  Such  modification 
must,  however,  be  very  gradual  in  order  not  to  break  up  the 
unison. 


6.     Fundamental  Standing  Position. 

The  command  position!  brings  the  pupil  back  to  fundamental 
standing  position.  In  free  hand,  dumb-bell  and  club  exercises, 
the  position  is  identical  with  the  position  of  attention.  In  wand 
and  bar  bell  exercises  the  apparatus  is  held  in  the  thigh  horizontal 
position.    Other  "key"  positions  may  be  given  when  desired. 


Trunk. 

1. 

1.  Position.  Trunk  forw.  bend.  pos.  (Stoop  st.  pos.) 
(Prone  st.  pos.) 

2.  Movement.     Trunk  forw.  bending. 

3.  CoM^rAXD.     Trunk  forw.  bend !     Trunk  raise! 

4.  De.scription  of  Exercise.  From  fundamental  position 
the  trunk  is  bent  forward  in  the  hip  joint  forty-five  degrees; 
relative  position  of  head,  shoulders  and  upper  back  unchanged ; 
knees  straight. 

2. 

1.  Position.  Trunk  forward  down.ward  bend.  pos.  (Prone 
pos.) 

2.  ATovEMENT.     Trunk  forw.  downward  bending. 

3.  Command.     Trunk  forw.  downward  bend!     Raise! 

■1.  Description  of  Exercise.  From  fundamental  position 
the  trunk  is  inclined  forward  as  far  as  possible,  bending  at  hip 
joints  and  lower  back ;  the  relative  position  of  head,  shoulders 
and  upper  back  unchanged ;  knees  straight. 


1.  Position.     Trunk  downv;ard  bend.  pes. 

2.  Movement.     Trunk  downward  bending. 

3.  Command.     Trunk  downward  bend !     Raise! 

4.  Description  of  Exercise.  From  fundamental  position 
the  trunk  is  bent  forward  and  downward  as  far  as  possible,  flex- 
ing at  hip  joints  and  entire  spine;  knees  may  be  slightly  bent  if 
desired. 


Fundamental  Standing 
Position 


1.  Position.     Neck  backw.  bend.  pos. 

2.  MovEiMENT.     Neck  backw.  bending. 

3.  Command.    Neck  backw.  bend !    Raise! 

4.  Description  of  Exercise.  The  head  is  forced  backwards 
as  far  as  possible  by  a  straightening  of  the  cervical  and  upper 
dorsal  spine.    Avoid  extension  of  the  head  on  the  atlas. 

5. 

1.  Position.    Trunk  backw.  bend.  pos.     (Arch  st.  pos.) 

2.  Movement.     Trunk  backw.  bending. 

3.  Command.     Trunk  backw.  bend!     Raise! 

•4.  Description  of  Exercise.  The  trunk  is  inclined  back- 
wards as  far  as  possible.  Extension  should  commence  in  the 
cervical  spine  and  continue  throughout  the  entire  spine  and  hip 
joint.  Avoid  extension  of  the  head  on  the  atlas,  and  flexion  at 
the  knees.  This  is  a  poor  exercise,  as  it  emphasizes  lumbar 
extension. 

6. 

1.  Position.     Trunk  sidew.  bend,  pos.* 

2.  Movement.    Trunk  sidew.  bending, 

3.  Command.    Trunk  to  1.  (r.)  bend!    Raise! 

4.  Description  of  Exercise.  The  trunk  is  bent  to  the  side 
as  far  as  possible ;  the  head  and  shoulders  retain  the  same  rela- 
tive position  and  the  same  plane  as  in  the  fundamental  position ; 
avoid  raising  the  heels  from  the  floor,  and  rotation  and  movement 
of  the  hips. 

7. 

1.  Position.     Trunk  twist,  pos.     (Twist  st.  pos.) 

2.  Movement.     Trunk  twisting. 

3.  Command.     Trunk  to  1.  (r.)  twist!     Forward  twist! 

4.  Description  of  Exercise.  The  body  is  twisted  or  turned 
to  the  side  as  far  as  possible ;  the  movement  should  occur  only  on 
the  dorsal,  spine. 

8- 

1.  Position. 

2.  Movement.     'I'runk  circliui;. 

3.  Command.  Trunk  circling  1.  (r.) — Begin!  Stop!  Posi- 
tion ! 

4.  Description  of  Exercise.  With  the  hips  as  the  center, 
the  head  describes  a  circle  with  as  large  a  circumference  as  pos- 
sible ;  rotation  should  be  eliminated  as  far  as  possible.  Circum- 
duction may  be  started  by  forward,  sideward  or  backward  bend- 
ing of  trunk. 

•.\rm  raising  sideways,  arm  bcndings  and  a  few  other  exercises  are  added  throughout 
the  text  to  give  definiteness  in  some  of  the   pictures. 


%, 

^^^^1 

0' 

/     1 

1 

I^HBi^^P^-fi? ' .'.  j^B 

w 

Head. 

1. 

1.  Position.     Head  forw.  bend.  pes. 

2.  Movement.    Head  forw.  bending. 

3.  Command.    Head  forw.  bend!     Upward  raise  or  stretch! 

4.  Description  of  Exercise.  The  head  is  bent  forward  as 
far  as  possible ;  flexion  beginning  at  the  atlas  and  continuing 
throughout  the  cervical  spine.  This  is  a  poor  exercise,  as  it 
emjjhasizes  cervical  flexion. 


1.  Position.     Head  backw.  bend.  pos. 

2.  Movement.    Head  backw.  bending. 

3.  Com .M and.     Head  backw.  bend!     Raise! 

4.  Description  of  Exercise.  In  the  backward  bending  of 
the  head  the  movement  begins  in  the  cervical  spine  and  is  contin- 
ued by  extension  of  the  head  on  the  atlas.  Avoid  lumbar  exten- 
sion. 

3. 

1.  Position.     Head  sidew.  bend.  pos. 

2.  Movement.    Head  sidew.  bending. 

3.  Command.     Head  to  the  1.  (r.)  bend!     Raise! 

4.  Description  of  Exercise.  The  head  is  bent  or  flexed  to 
the  side  without  change  in  the  position  of  the  rest  of  the  body. 
Avoid  rotation  of  the  head. 

■1. 

1.  Position.     Head  twist  pos.     (Head  twist  st.  pos.) 

2.  Movement.    Head  twisting. 

3.  Command.    Head  to  the  1.  (r.)  twist!    Forward  twist ! 

4.  Description  of  Exercise.  Without  bending  the  head  or 
changing  the  position  of  the  body,  the  head  and  cervical  spine  are 
turned  to  the  left  or  right  as  far  as  possible. 

5. 

1.  Position. 

2.  Movement.    Head  circling. 

3.  Command.  Head  circling  to  1.  (r.) — Begin!  Stop! 
Position ! 

4.  Description  of  Exercise.  With  the  base  of  the  neck  as 
the  center,  the  top  of  the  head  describes  a  circle  with  as  large  a 
circumference  as  possible;  the  tendency  to  twist  the  head  during 
the  exercise  should  be  overcome. 


^0kh..^.. 


^ 


■^--ife! 


Arms. 

Note  :  Arm  flinging  indicates  rapid  movement ;  arm  raising 
indicates  slower  movement;  arm  stretching  or  thrusting  indicates 
that  the  arms  reach  the  new  position  through  the  bend  stand; 
arms  replace  may  be  used  for  rapid  returns  from  any  position. 

1. 

1.  Position.     Arm  front  horizontal  pos.     (Reach  st.  pos.) 

2.  MovEMEiNT.     Arm  raising,  flinging  or  stretching  forw. 

3.  Command.  Arms  forw.  raise,  fling  or  stretch!  Posi- 
tion !    or  Arms  bend ! 

4.  Description  of  Exercise.  Both  arms  are  quickly  raised 
forw.  ninety  degrees  to  the  front  horizontal ;  palms  in  and  width 
of  the  shoulders  apart ;  the  rest  of  the  body  remains  as  in  funda- 
mental pos.  If  the  position  is  taken  from  the  "bend  st.  pos."  the 
command  is,  "Arms  forw.  stretch!" 


1.  Position.     Arm  vertical  pos.     (Stretch  st.  pos.) 

2.  Movement.  Arm  raising  or  flinging  forw.  upward  or 
stretching  upward. 

3.  Command.  Arms  forw.  upward  raise  or  fling!  or  Arms  up- 
ward stretch  !    Downward  sink  or  downward  stretch  ! 

4.  Description  of  Exercise.  Without  change  in  the  position 
of  the  body  the  arms  are  quickly  raised  forward  and  upward  to 
the  vertical  pos. ;  palms  in ;  hands  width  of  the  shoulders  apart. 


1.  Position.  Arm  backw.  stretch  pos.  (Backw.  reach  st. 
pos.) 

2.  Mo\"ement.     Arm  flinging  or  stretching  backw. 

3.  Command.  Arms  backw.  fling  or  stretch!  Arms  sink  or 
bend !    Raise ! 

4.  Description  of  Exercise.  From  fundamental  pos.  the 
arms  are  extended  directly  backw.  and  downward  ;  at  the  same 
time  the  shoulders  are  carried  well  back  without  raising  them; 
palms  in. 

4. 

1.  Position.     Arm  side  horizontal  pos.     (Cross  (c.)  st.  pos.) 

2.  Movement.    Arm  raising,  flinging  or  stretching  sideways. 

3.  Command.  Arms  sideways  raise,  fling  or  stretch!  Arms 
sink  !     Position  !.   or  Arms  bend ! 

4.  Description  of  Exercise.  Without  change  in  position  of 
the  rest  of  the  body  the  arms  are  quickly  raised  sideward  and 
upward  ninety  degrees  to  the  side  horizontal  position;  arms  fully 
extended  and  carried  well  back;  palms  down. 

10 


^.^- 


k.v  h 


1.  Position.  Arm  side  horizontal  position  palms  up.  (Cross 
(d)  St.  pos.)     (Yard  (d)  pos.) 

2.  AIovEMENT,  Arm  raising  (flinging,  stretching)  sideways 
with  palms  up. 

3.  Co.M.MAND.  Arms  sidew.  with  palms  up  raise,  fling  or 
stretch ! 

4.  Description  of  Exercise.  The  arms  are  quickly  abducted, 
that  is,  raised  sideward  and  upward  to  the  horizontal  position; 
as  the  arms  reach  this  position  the  arm  and  forearm  are  rotated 
backward  as  far  as  possible.  Care  should  be  taken  to  avoid  any 
forward  bending  of  the  head. 


6. 


1.  PosiTio.x.    Arm  vertical  pos.  (Stretch  st.  pos.) 

2.  Movement.  Arm  raising  or  flinging  sidew.  upward  or 
stretching  upwd. 

3.  CoMM.xxD.  Arms  sidew.  upward  raise  or  fling!  or  Arms 
upward  stretch ! 

4.  Description  of  Exercise.  The  arms  are  quickly  raised 
through  the  side  plane  one  hundred  and  eighty  degrees  to  the 
vertical ;  arms  perfectly  straight  and  carried  back  as  far  as  possi- 
ble without  changing  the  position  of  the  body ;  palms  in  ;  avoid  ex- 
cessive lumbar  hyperextension. 

Note  :  The  same  position  may  be  reached  by  the  command 
Arms  overhead  place !  This  position  is  reached  by  quick  partial 
bending  and  immediate  stretching  of  the  arms. 


7. 

1.  Position. 

2.  Movement.     Arm  circling  left. 

3.  Command.     Arm  circling  1. — Start! 

4.  Description  of  Exercise.  From  the  fundamental  posi- 
tion both  arms  describe  1.  circle  in  the  lateral  plane,  the  tips  of  the 
fingers  making  as  large  a  circle  as  possible ;  the  body  kept  motion- 
less without  appearing  stiff. 


1.  Position. 

2.  Movement.     Arm  circling  right. 

3.  Command.     Arm  circling  r. — Start! 

4.  Description  of  Exercise.  The  exercise  is  executed  the 
same  as  No.  6,  except  that  the  arms  describe  a  right  circle. 

9. 

1.  Position. 

2.  Movement.     Arm  circling  inward. 

3.  Command.     Arms  circling  inward — Start! 

4.  Description  of  Exercise.  At  the  executory  command  the 
pupil  does  a  right  circle  with  the  left  arm,  and  a  left  circle  with 
the  right  arm,  the  arms  meeting  and  crossing  over  the  head ;  the 
tips  of  the  fingers  describe  as  large  a  circle  as  possible ;  the  circles 
are  in  the  lateral  plane;  the  trunk  retains  the  erect  position  and 
should  be  kept  as  motionless  as  possible. 

10. 

1.  Position. 

2.  Movement.     Arm  circling  outward. 

3.  Command.     Arms  circling  outward — Start! 

4.  Description  of  Exercise.  The  same  general  description 
as  No.  8,  only  the  arms  meet  and  cross  in  front  of  the  hips,  the 
right  arm  describing  a  right  circle  and  the  left  arm  a  left  circle. 

11. 

1.  Position. 

2.  Movement.    Alt.  arm  circling  forward. 

3.  Command.     Alt.  arm  circling  forward — Start! 

4.  Description  of  Exercise.  Arm  circles  forward  are  exe- 
cuted in  the  antero-posterior  plane ;  from  the  fundamental  posi- 
tion the  left  arm  starts  the  large  forward  circles ;  as  the  left  arm 
reaches  the  vertical  position  the  right  arm  starts  its  circle,  then 
the  exercise  continues  with  one  arm  one  hundred  and  eighty  de- 
grees in  advance  of  the  other ;  as  in  the  other  circles,  the  shoulder 
enters  into  the  movement,  but  the  body  is  kept  as  still  as  possible ; 
arms  kept  straight. 

13 


12. 

1.  Position. 

2.  Movement.     Alt.  arm  circling-  backward. 

3.  Command.     Alt.  arm  circlin^s:  backward — Start! 

4.  Description  of  Exercise.  The  same  general  description 
as  in  No.  10,  except  that  the  arms  describe  a  "back"  circle. 

13. 

1.  Position. 

2.  I\TovEMENT.     Small  arm  circles. 

3.  Command.     Small  arm  circles — Start! 

4.  Description  of  Exercise.  With  the  shoulder  as  center, 
the  tips  of  the  fingers  describe  a  circle  about  six  inches  in  diame- 
ter ;  arm  and  wrist  fully  extended ;  the  rest  of  the  body  retains 
the  fundamental  position.  The  circles  can  be  done  with  the  arms 
at  the  fundamental  position  (1.  or  r.)  ;  at  the  front  horizontal 
position  ("in"  or  "out"),  at  the  side  horizontal  position  (front, 
back)  ;  at  the  vertical  position  (1.,  r.),  etc.;  the  palms  may  be  in, 
out,  up,  or  down. 

Forearm. 

1. 

1.  Position.     Hand  forw.  raised  pos. 

2.  Movement.     Hand  raising  or  flinging,  forw. 

3.  Command.  Hands  forw.  raise  or  fling!  Sink!  or 
Position ! 

4.  Description  of  Exercise.  From  fundamental  position 
the  forearm  is  quickly  flexed  forw.  and  upward  ninety  degrees ; 
palms  in  ;  arms  at  the  side. 

2. 

1.  Position.     Hand  outward  raised  pos. 

2.  Movement.     Hand  raising  or  flinging  outward. 

3.  Command.  Hands  outward  raise  or  fling!  Sink!  or 
Position ! 

4.  Df-SCRIption  of  Exercise.  The  arm  is  rotated  outward  as 
far  as  possible  and  the  forearm  quickly  flexed  outward  ninety 
degrees,  i.e.,  bent  outward  and  upward  ;  palms  front ;  arms  at  side. 

3. 

1.  Position.     Hand  inward  raised  pos. 

2.  Movement.     Hand  raising  or  flinging  inward. 

3.  Command.  Hands  inward  raise  or  fling!  Sink!  or  Posi- 
tion ! 

4.  Description  of  Exercise.  The  arm  is  rotated  inward  and 
the  forearm  is  flexed  inward  and  upward  ninety  degrees ;  palms 
back;  avoid  abd.  of  shoulders  forward;  the  forearms  are  flexed 
behind  the  bodv  iniless  otherwise  directed. 


1.  Position.     Hand  forw.  upwd.  raised  pos. 

2.  Movement.    Hand  raising  or  flinging  forw.  vipwd. 

3.  Command.     Hands  forward  upward  raise  or  fling !     Sink! 
or  Position ! 

4.  Description  of  Exercise.    The  same  description  as  in  No. 
1 ;  the  forearm  is  flexed  as  far  as  possible. 

15 


5. 

1.  Position.     Hand  outward  upwd.  raised  pos. 

2.  Movement.    Hand  raising  or  flinging  outward  upwd. 

3.  Command.     Hands  outward  upward  raise  or  fling!     Sink! 
or  Position  I 

4.  Description  of  Exercise.    The  same  general  description 
as  in  No.  2 ;  the  forearm  is  flexed  as  far  as  possible. 


Arm  and  Forearm. 

1. 

1.  Position. 

2.  Movement.     Half  forw.  bending  of  elbows. 

3.  Command,     Elbows  half  forw.  bend!     Sink!  or  Position! 

4.  Description  of  Exercise.  The  arms  are  raised  forward 
and  upward  to  the  front  horizontal  pos.  and  at  the  same  time  the 
forearms  are  flexed  ninety  degrees,  or  to  right  angles  with  the 
arms.  The  arms  and  also  the  forearms  are  parallel;  palms  in; 
wrists  and  fingers  extended.  Care  should  be  taken  to  keep  the 
shoulders  well  back. 

2. 

1.  Position. 

2.  Movement.     Half  forw.  upwd.  bending  of  elbows. 

3.  Command.  Elbows  half  forward  upward  bend  !  Sink  !  or 
Position  I 

4.  Description  of  Exercise.  The  same  general  description 
as  in  No.  1,  with  the  exception  that  the  forearms  are  flexed  as 
far  as  possible,  bringing  the  hand  close  to  the  head  on  either  side. 

3. 

1.  Position. 

2.  Monement.    Half  forw.  inwd.  bending  of  elbows. 

3.  Command.  Elbows  half  forward  inward  bend!  Sink!  or 
Position ! 

4.  Description  of  Exercise.  The  arms  are  raised  as  in  1 
and  2  and  rotated  inward  sufficiently  to  allow  the  forearms  to  be 
flexed  in  the  horizontal  plane ;  the  forearms  are  flexed  inward ; 
the  fingers  of  the  left  hand  resting  on  the  right  elbow.  The  exer- 
cise may  be  continued  with  a  more  complete  flexion  of  the  fore- 
arm. 


16 


Forearms  5 


Arm  and  Forearm  1 


Arm  and  Forearm  2 


Arm  and  Forearm  3 


4. 

1.  Position.  Elbows  half  sidew.  bending  pes.  (Cross  (b).) 
(Yard  (b)  pos.) 

2.  jVIovement.     Half  sidew.  bending  of  elbows. 

3.  Command.  Elbows  half  sideward  bend!  Sink!  or  Posi- 
tion ! 

4.  Description  of  Exercise.  The  arms  are  raised  to  the 
side  horizontal ;  the  forearm  is  flexed  ninety  degrees  in  the  hori- 
zontal plane,  palms  in. 

5. 

1.  Position.  Elbows  sidew.  bend  pos.  (Yard  (a)  pos.) 
(Cross  (a)  pos.) 

2.  Movement.     Sidew.  bending  of  elbows. 

3.  Command.     Elbows  sidew.  bend!     Sink!  or  Position! 

4.  Description  of  Exercise.  The  arms  are  quickly  raised 
to  the  side  horizontal  and  the  forearm  is  flexed  in  the  horizontal 
plane ;  the  thumbs  touching  the  chest ;  elbows  well  back  and 
shoulders  down. 

6. 

1.  Position.  Elbows  half  sidew.  upw.  bend  pos.  (Cross  (e) 
pos.) 

2.  Movement.     Half  sidew.  upwd.  bending  of  elbows. 

3.  Command.  Elbows  half  sidew.  upwd.  bend!  Sink!  or 
Position ! 

4.  Description  of  Exercise.  The  arms  are  raised  as  in  the 
preceding  exercises  and  the  forearms  are  flexed  ninetv  degrees 
in  the  vertical  plane;  the  palms  turned  in  and  elbows  well  back. 


1.  Position.    Neck  grasp  pos. 

2.  Movement.     Placing  hands  on  neck.  '    ' 

3.  Command.     Hands  on  neck — Place!    Position! 

4.  Description  of  Exercise.  The  arms  are  abducted  and  the 
forearms  flexed  sufficiently  to  allow  the  fingers  to  touch  behind  the 
head  at  the  occipital  bone;  the  fingers  should  be  pressed  strongly 
against  the  head  resisting ;  the  elbows  well  back. 

8. 

1.  Position.     Forehead  grasp  pos. 

2.  Movement.     Placing  hands  on  forehead. 

3.  Command.     Hands  on  forehead — Place!     Position! 

4.  Description  of  Exercise.  This  exercise  is  executed  sim- 
ilar to  No.  8,  only  the  fingers  touch  at  and  press  against  the  fore- 
head. 

18 


Arm  and  Forearm  4 


Arm  and  Forearm  5 


Arm  and  Forearm  6  Arm  and  Forearm  7        Arm  and  Forearm  S 


19 


1.  Position.     Head  grasp  pes. 

2.  Movement.     Placing  hands  on  head. 

3.  CoMM.AND.     Hands  on  head: — Place!     Position! 

4.  Description  of  Exercise.  Like  the  preceding  exercises 
the  arms  are  raised  sideward  and  upward  one  hundred  and  thirty- 
five  degrees,  the  forearms  are  -flexed,  the  fingers  touching  at  the 
top  of  the  head.  The  fingers  are  pressed  down  heavily  on  the 
head,  and  the  whole  body  raised  or  stretched  up  as  though  to  lift 
a  weight. 

10. 

1.  Position.    Hip  grasp  pos. 

2.  Movement.     Placing  hands  on  hips. 

3.  Command.     Hands  on  hips — Place!    Position! 

4.  Description  of  Exercise.  From  fundamental  position  the 
hands  are  quickly  raised  to  the  hips,  resting  on  the  crest  of  the 
ilium ;  thumbs  backward ;  elbows  slightly  back  of  the  plane  of  the 
shoulders. 


Wrist. 

1. 

1.  Position. 

2.  Movement.     Bending  and  stretching  of  wrists. 

3.  Command.  Bending  and  stretching  of  wrists — Start!  or 
Begin ! 

4.  Description  of  Exercise.  With  the  arms  slightly  ab- 
ducted, the  hands  are  flexed  and  extended  at  the  wrist  joints; 
in  extension  the  hand  should  be  carried  beyond  the  line  with  the 
forearm. 

2. 

1.  Position. 

2.  ]\IovEMENT.     Wrist  circling. 

3.  Command.     Wrist  circling — Start!     Stop! 

4.  Description  of  Exercise.  With  the  wrist  as  the  center 
the  fingers  describe  a  circle  with  as  large  a  circumference  as 
possible. 

Fingers. 

1. 

1.  Position. 

2.  Movement,     Bending  and  stretching  of  fingers. 

3.  Command.  Bending  and  stretching  of  fingers — Start! 
or  Begin ! 

4.  Description  of  Exercise.  The  fingers  are  flexed  and  ex- 
tended with  arm  or  forearm  in  any  of  the  positions. 


Arm  and  Forearm  9 


Arm  and  Forearm  10 


Arm,  Forearm,  Hand. 

1. 

1.  Position.     Bend  st.  pes. 

2.  Movement.     Arm  bending. 

3.  Command.     Arms  bend  !    Downward  stretch!  or  Position! 

4.  Description  of  Exercise.  The  forearm  is  quickly  flexed 
as  completely  as  possible  with  full  flexion  of  fingers.  The  arms 
are  rotated  backward  and  outward. 

Note:  Arm  stretchings  may  be  used  from  this  or  any  bent 
arm  position  backward,  downward,  forward,  sideward  or  up- 
ward. If  the  arms  are  straight  with  an  arm  stretching  command, 
it  is  understood  the  movement  goes  through  the  bend  standing 
position. 


Arm.  Forearm,  Hand  1  riiH.ii   i 

Thigh. 
1. 

1.  Position.     Leg  forw.  raised  pos. 

2.  Movement.     L.  (r.)  or  alt.  leg  raising  or  leg  flinging  forw. 

3.  Command.  L.  (r.)  leg  raise!  Sink!  or  L.  (r.)  or  alt. 
leg  flinging  forw. — Start ! 

4.  Description  of  Exercise,  From  the  fundamental  posi- 
tion the  weight  of  the  body  is  changed  to  the  r.  or  1.  leg  and  the 
opposite  thigh  is  flexed  to  a  right  angle  with  the  body  if  possible, 
the  leg  and  foot  fully  extended.  The  tendency  to  bend  the  trunk 
backward  and  flex  the  supporting  knee  should  be  overcome.  In 
the  quick  rhythmic  movement  swing  the  foot  up  as  high  as 
possible  while  keeping  the  trunl<  erect. 

22 


k<. 


1.  Position.    Leg  sidew.  raised  pes. 

2.  Movement.     L.  (r.)  or  alt.  leg  raising  or  flinging  sidew. 

3.  Command.     L.  (r.)  or  alt.  leg  sideways  raise!    or  L.  (r.) 
or  alt.  leg  flinging  sideways — Start ! 

_  4.  Description  of  Exercise.  From  the  fundamental  posi- 
tion the  weight  is  changed  from  both  to  one  leg,  and  the  other 
thigh  is  abducted  or  raised  to  one  side  as  far  as  possible,  keeping 
the  rest  of  the  body  in  the  erect  position.  Leg  and  foot  extended ; 
avoid  rotation  of  the  hips. 


1.  Position.     Stride  st.  pos. 

2.  Movement.     Alt.  foot  placing  sideways. 

3.  Command.  L.  (r.)  foot  sideways  place!  or  Feet  side- 
ways place ! 

4.  Description  of  Exercise.  The  thigh  is  abducted  suffi- 
ciently to  bring  the  feet  two  foot  lengths  apart;  the  weight  is 
supported  equally  on  both  feet ;  body  erect ;  legs  extended.  When 
it  is  desired  to  take  the  stride  stand  position  as  a  starting  position 
for  other  movements,  both  feet  are  moved  simultaneously  (with  a 
jump)  on  the  command  Feet  sideways  place! 


4. 

1.  Position.     Leg  cross  raised  pos. 

2.  Movement.     Cross  leg  raising  sidew. 

3.  Command.     Leg  cross  sideways  raise!     Backw.  place! 

4.  Description  of  Exercise.  With  the  weight  supported  on 
one  leg  the  free  thigh  is  adducted  or  carried  across  and,  unless 
otherwise  indicated,  in  front  of  the  other  thigh  as  far  as  possible 
without  rotation  of  the  hips.  The  rest  of  the  body  should  be  held 
erect;  leg  and  foot  extended. 

5. 

1.  Position.     Cross  legged  stride  st.  pos. 

2.  Movement.     Alt.  cross  foot  placing  sidew. 

3.  Command.  L.  (r.)  foot  cross  sideways  place!  Replace! 
or  Position !  or  Feet  cross  sideways  place ! 

4.  Description  of  Exercise.  This  exercise  is  described  and 
executed  similar  to  No.  3,  only  adduction  takes  the  place  of 
abduction. 

6. 

1.  Position. 

2.  Movement.     Leg  circling. 

3.  Command.     L.  (r.)  leg  circling — Start! 

4.  Description  of  Exercise.  From  the  fundamental  posi- 
tion the  weight  is  carried  to  the  r.  (1.)  leg;  with  the  hip  as  the 
center  the  foot  of  the  1.  (r.)  leg  describes  the  circumference  of 
as  large  a  circle  as  possible,  the  foot  extended  and  the  body  retain- 
ing the  erect  position. 

7. 

1.  Position.     Close  st.  pos. 

2.  Movement.     Closing  of  feet. 

3.  Command.  Feet  close!  Feet  open!  or  Close  and  open 
feet— Start! 

4.  Description  of  Exercise.  From  fundamental  position 
the  toes  are  raised  and  the  thighs  are  rotated  inward  sufficiently 
to  bring  the  feet  together  in  the  antero-posterior  plane. 


1.  Position.    Forw.  walk  st.  pos. 

2.  Movement.     Alt.  foot  placing  forw. 

3.  Command.  L.  (r.)  foot  forw.  place!  Foot  replace!  or 
Position ! 

4.  Description  of  Exercise.  From  the  fundamental  posi- 
tion the  1.  (r.)  foot  is  raised  and  moved  quickly  forward 
twice  its  own  length  and  planted  without  change  in  the  angle  of 
the  feet;  the  weight  of  the  body  supported  equally  between  the 
feet ;  the  plane  of  the  shoulders  unchanged.  The  exercise  may  be 
also  executed  with  a  jump. 

24 


o 


c.\ 


25 


1.  Position.     Forw.  close  walk  st.  pos.     (Walk  (c)  st.  pes.) 

2.  Movement.     Foot  placing  forw.  from  close  st.  pos. 

3.  Command.  L.  (r.)  foot  forw.  place!  Foot  replace!  or 
Position ! 

4.  Description  of  Exercise.  From  the  close  walk  standing 
position  the  1.  (r.)  foot  is  moved  forward  twice  its  length  and 
placed  without  change  in  the  angle  of  either  foot.  The  general 
descriptions  in  No.  8.  apply  in  this  exercise.  The  forward  walk 
standing  position  may  also  be  reached  by  a  foot  placing  backward. 


10. 

1.  Position.    Forw.  oblique  walk  st.  pos.   (Walk  (a)  st.  pos.) 

2.  Movement.     Foot  obliquely  forw.  placing. 

3.  Command,  (a)  L.  (r.)  foot  obliquely  forw.  place!  Foot 
replace!  or  Position!  (b)  Alt.  foot  placing  obliquely  forw. — 
Begin !    Stop ! 

4.  Description  of  Exercise.  The  same  general  description 
as  in  No.  8.  The  foot  is  moved  to  the  forward  oblique.  The 
forward  oblique  walk  stand  position  may  also  be  reached  by  a 
foot  placing  obliquely  backward. 


11. 

1.  Position.  Forw.  cross  oblique  walk  st.  pos.  (Walk  (d) 
St.  pos.) 

2.  Movement.     Foot  placing  cross  obliquely  forw. 

3.  Command,  (a)  L.  (r.)  foot  cross  oblique  forw.  place! 
Foot  replace!  or  Position!  (b)  Alt.  foot  placing  cross  obliquely 
forw. — Start ! 

4.  Description  of  Exercise.  The  same  general  description 
as  in  the  preceding  exercises,  but  the  foot  1.  (r.)  is  moved  to  for- 
ward cross  oblique. 


Leg. 

1. 

1.  Position.     Foot  backw.  raise  pos. 

2.  Movement.     Foot  raising  backw. 

3.  Command,  (a)  Foot  backward  raise!  Replace!  (b) 
L.  (r.)  or  alt.  foot  raising  backw. — Begin! 

4.  Description  of  Exercise,  From  the  fundamental  posi- 
tion the  weight  is  carried  to  the  r.  (1.)  foot  and  the  1.  (r.)  leg  is 
flexed  ninety  degrees  to  a  right  angle  with  the  thigh ;  foot  ex- 
tended ;  body  erect. 

26 


,.\ 


Foot, 

1. 

1.  Position. 

2.  Movement.    L.  (r.)  alt.  or  toe  raising. 

3.  Command.  Toe  raising — Begin!  Stop!  or  alt.  toe  raising 
— Begin ! 

4.  Description  of  Exercise.  The  weight  of  the  body  is 
supported  on  the  heels  and  the  feet  are  flexed,  raising  the  toes 
as  high  as  possible.    Avoid  flexion  at  the  hips. 


1.  Position.     Toe  st.  pos. 

2.  Movement.     Heel  raising. 

3.  Command.  Heels  raise!  Heels  sink!  or  Heel  raising — 
Begin !    Stop ! 

4.  Description  of  Exercise.  The  weight  of  the  body  is 
supported  on  the  ball  of  the  foot  and  the  feet  are  extended,  rais- 
ing the  heels  as  high  as  possible ;  body  well  poised. 

3. 

1 .  Position. 

2.  Movement.     Heel  and  toe  raising. 

3.  Command.    Heel  and  toe  raising — Begin!  Class  halt! 

4.  Description  of  Exercise.  This  is  a  rocking  movement 
done  in  smooth  medium  rhythm.  It  is  best  to  start  with  heel 
raising. 


Thigh  and  Leg. 


1.  Position.  Knee  forw.  raised  st.  pos.  (Half  hook  pos.) 
(Half  hook  (a)  st.  pos.)     (Crook  (a)  one-half  st.  pos.) 

2.  Movement.    Knee  forward  raising. 

3.  Command,  (a)  L.  (r.)  knee  forw.  raise !  Position!  (b) 
L.  (r.)  or  alt.  knee  forw.  raising — Start!  Class  stop! 

4.  Description  of  Exercise.  With  the  weight  supported  on 
one  foot  the  leg  1.  or  r.  is  flexed  ninety  degrees,  or  to  a  right  angle 
with  the  thigh,  and  the  thigh  is  flexed,  forming  a  right  angle  w^th 
the  body ;  the  foot  extended ;  body  erect. 


28 


29 


2. 

1.  Position. 

2.  ]\IovEMENT.    L.  (r.)  or  alt.  knee  upwd.  raising. 

3.  CoMMAXD.  L.  (r.)  or  alt.  knee  upwd.  raising — Start! 
Class  halt ! 

4.  Description  of  Exercise.  With  the  weight  supported  on 
one  leg  the  1.  or  r.  thigh  and  leg  are  both  flexed  as  fully  as  possi- 
ble ;  with  complete  flexion  it  is  not  practical  to  keep  the  toe 
pointed  ;  body  erect.     This  exercise  may  be  done  in  three  ways : 

( 1 )  The  ])Osition  at  the  end  of  the  up  stroke  as  well  as  the  funda- 
mental position  may  be  held  but  only  when  the  knee  is  grasped. 

(2)  The  position  at  the  end  of  the  up  stroke  is  not  held  as  in  (1)  ; 
this  applies  to  the  alternate  as  well  as  the  1.  (r.)  movement.  (3) 
Xo  position  is  held  ;  this  applies  only  to  the  alternate  movement. 
In  all  cases  the  weight  should  be  equally  on  both  feet  at  the  end 
of  the  down  stroke. 


1.  Position.  Knee  bend.  pos.  (Half  squat.)  (Knee  bend. 
St.  pos.) 

2.  Movement.     Knee  bending. 

3.  Command.  Knees  bend!  Stretch!  or  Knee  bending — 
Begin ! 

4.  Description  of  Exercise.  From  the  fundamental  pos.  the 
knees  are  bent,  the  thigh  and  leg  forming  a  right  angle ;  trunk  in 
the  same  plane  as  in  the  fundamental  pos.;  thighs  pointing  in  the 
same  direction  as  the  feet ;  heels  raised  if  so  directed  bv  the  leader. 


4. 

1.  Position.  Knee  deep  bend.  pos.  (Full  squat.)  (Toe 
deep  knee  bend  pos.) 

2.  Movement.     Deep  knee  bending  (heel  raising  implied). 

3.  Command.  Knees  deep  bend!  Stretch!  or  Deep  knee 
bending — One,  two!  or  Begin! 

4.  Description  of  Exercise.  This  exercise  is  executed  the 
same  as  No.  3,  except  that  the  flexing  at  the  knees  is  as  complete 
as  possible;  heels  must  be  raised  from  the  floor. 

Toe  Touch. 


1.  Position. 

2.  Movement.  L.  (r.)  or  alt.  toe  touching  forw. 

3.  Command.  L.  (r.)  or  alt.  toe  touching  forw. — One,  two! 
or  Start! 

30 


Thkih  Axn  I  E 


HI..H    AXl,    I, 


4.  Description  of  Exercise.  From  the  fundamental  pos. 
the  1.  or  r.  thigh  is  flexed  and  foot  extended,  touching  the  toes 
Hghtly  to  the  floor;  weight  supported  on  the  leg  that  remains  in 
place;  trunk  inclined  backward  sufficiently  to  retain  a  straight 
line  with  the  moving  thigh  unless  otherwise  directed ;  supporting 
knee  straight  or  flexed  as  leader  directs.  Avoid  lateral  bending 
in  lumbar  spine. 

31 


6. 

1.  Position. 

2.  Movement.     L.  (r.)  or  alt.  toe  touching  backw. 

3.  Command.  L.  (r.)  or  alt.  toe  touching  backw. — One,  two! 
or  Start ! 

4.  Description  of  Exercise.  This  exercise  is  executed 
similar  to  No.  5,  but  the  foot  is  moved  backward  and  the  trunk 
is  inclined  forward  to  keep  in  line  with  moving  leg  and  to  avoid 
lumbar  extension. 

7. 

1.  Position. 

2.  Movement.  L.  (r.)  or  alt.  toe  touching  backw.  with  oppo- 
site knee  bending. 

3.  Command.  L.  (r.)  or  alt.  toe  touching  backw.  with  oppo- 
site knee  bending — One,  two !  or  Begin  ! 

4.  Description  of  Exercise.  Similar  to  No.  G,  only  standing 
knee  is  bent. 


1.  Position. 

2.  Movement.     L.  (r.)  or  alt.  toe  touching  sidew. 

3.  Command.  L.  (r.)  or  alt.  toe  touching  sidew. — One,  two! 
or  Begin ! 

4.  Description  of  Exercise.  Similar  to  No.  5,  only  the 
thigh  is  abducted  and  toe  touches  floor  at  the  side ;  the  trunk  is 
inclined  sideward ;  shoulders  remain  in  lateral  plane. 

9. 

1.  Position. 

2.  ]\IovEMENT.     L.  (r.)  or  alt.  toe  touching  obliquely  forw. 

3.  Command.  L.  (r.)  or  alt.  toe  touching  obliquely  forw.— 
One,  two !  or  Start ! 

4.  Description  of  Exercise.  Similar  to  No.  5,  toe  touching 
floor  at  the  forw.  oblique ;  shoulders  remain  in  the  lateral  plane. 

10. 

1.  Position. 

2.  Movement.     L.  (r.)  or  alt.  toe  touching  obliquely  backw. 

3.  Command.  L.  (r.)  or  alt.  toe  touching  obliquely  backw. — 
One,  two!  or  Start! 

4.  Description  of  Exercise.  Similar  to  No.  G,  toe  touching 
the  floor  at  the  backward  oblique ;  shoulders  in  the  lateral  plane. 


32 


Thigh  and  Leg  6 


Thigh  and  Leg  7 


Thigh  and  Leg  8  Thigh 


Thigh  and  Leg  10 


11. 

1.  POSITIOX. 

2.  MovEMiiXT.  L.  (r.)  or  alt.  toe  touching  forw.  cross 
oblique. 

3.  Command.  L.  (r.)  or  alt.  toe  touching  forw.  cross  oblique 
— One,  two!  or  Start! 

4.  Description  of  Exercise.  Similar  to  the  preceding  exer- 
cises. The  toe  touches  the  floor  at  the  forw.  cross  oblique;  the 
trunk  is  inclined  backward  and  sideward,  keeping  in  line  with 
moving  thigh ;  shoulders  in  the  lateral  plane. 

12. 

1.  Position. 

2.  Movement.  L.  (r.)  or  alt.  toe  touching  backw.  cross 
oblique. 

3.  Command.  L.  (r.)  or  alt.  toe  touching  backw.  cross 
oblique — One,  two  !  or  Start ! 

4.  Description  of  Exercise.  Similar  to  No.  6.  Toe  touches 
the  floor  in  the  backw.  cross  oblique  plane ;  trunk  inclined  for- 
ward and  sideward ;  shoulders  in  the  lateral  plane. 

Substituting  "heel"  and  "foot"  for  "toe"  in  the  preceding  exer- 
cises another  series  of  positions  may  be  given.  As  in  the  toe 
touches,  the  heel  or  foot  touches  the  floor  but  does  not  support 
the  weight  of  the  body.  The  forward  foot  touches  are  the  same 
as  Anderson's  Reverse  Charges,  "Gymnastic  Nomenclature,"  p. 
12.  The  backward  foot  touches  are  like  Fall  out  (a)  and  (b), 
and,  when  at  close  standing  pos..  Fall  out  (c),  by  Enebuske, 
"Progressive  Gymnastic  Day's  Orders,"  1894,  pp.  5,  6 ;  and  Posse, 
"Special  Kinesiology  of  Educational  Gymnastics,"  1894,  pp. 
G2,  63.  All  the  toe  touches  may  be  done  with  simultaneous  bend- 
ing of  knee  of  supporting  leg  when  so  specified,  as  illustrated  in 
No.  7. 

Charges. 

13. 

1.  Position.     Forw.  charge  pos. 

2.  Movement.     Forw.  charging. 

3.  Command,  (a)  L.  (r.)  forw.  charge!  Position!  (b)  L. 
(r.)  or  alt.  forw.  charging — One,  two!  or  Begin! 

4.  Description  of  Exercise.  From  the  fundamental  posi- 
tion the  body  is  inclined  or  falls  forward  at  the  same  time  the 
1.  (r.)  foot  is  moved  forward  twice  its  length  (some  authors 
require  three  foot  lengths)  and  planted  in  a  position  at  right 
angles  to  each  other ;  both  feet  on  the  floor ;  the  knee  of  the  mov- 
ing leg  flexed  and  directly  over  the  toe;  the  backward  leg  fully 
extended ;  trunk  in  direct  line  with  the  extended  rear  leg ;  the 
plane  of  the  shoulders  unchanged ;  weight  of  the  body  chiefly  on 
the  forward  foot. 

34 


Thigh  and  Leg  11 


Thigh  and  Leg  12 


14. 

1.  Position.     Forw.  oblique  charge  pes. 

2.  Movement.     Forw.  oblique  charging. 

3.  Command,  (a)  L.  (r.)  forw.  oblique  charge!  Position! 
(b)  L.  (r.)  or  alt.  forw.  oblique  charging — One,  two!  or  Begin! 

4.  Description  of  Exercise.  This  exercise  is  executed  the 
same  as  No.  13,  with  the  exception  that  the  body  and  foot  are 
moved  forward  obliquely. 

35 


15. 

1.  Position.     Forw.  cross  oblique  charge  pos. 

2.  Movement.     Forw.  cross  oblique  charging. 

3.  Command,  (a)  L.  (r.)  forw.  cross  oblique  charge — Posi- 
tion! (b)  L.  (r.)  or  alt.  forw.  cross  oblique  charging — One,  two! 
or  Begin ! 

4.  Description  of  Exercise.  The  same  general  description 
as  in  No.  13,  with  the  exception  that  the  foot  is  moved  to  the 
forw.  cross  oblique  and  the  body  is  inclined  in  the  same  direction. 

16. 

1.  Position.     Side  charge  pos. 

2.  Movement.     Side  charging. 

3.  Command,  (a)  L.  (r.)  sidew.  charge — Position!  (b) 
L.  (r.)  or  alt.  sidew.  charging — One,  two!  or  Begin  ! 

4.  Description  of  Exercise.  The  same  general  description 
as  in  No.  13,  with  the  exception  that  the  body  is  inclined  to  the 
side  and  the  foot  is  moved  in  the  same  direction. 

ir. 

1.  Position.     Backw.  charge  pos. 

2.  Movement.     Backw.  charging. 

3.  Command,  (a)  L.  (r.)  backw.  charge — Position!  (b) 
L.  (r.)  or  alt.  backw.  charging — One,  two!  or  Begin! 

4.  Description  of  Exercise.  From  the  fundamental  posi- 
tion the  body  is  inclined  backward,  and  the  1.  (r.)  foot  is  moved 
backward  twice  its  length  and  planted  without  change  of  angle ; 
trunk  in  line  with  thigh,  which  remains  stationary  and  extended ; 
the  weight  supported  on  backward  leg;  backward  knee  bent  and 
directly  over  the  toe ;  the  plane  of  the  shoulders  the  same  as  in 
fundamental  position. 

18. 

1.  Position.     Backw.  oblique  charge  pos. 

2.  Movement.     Backw.  oblique  charging. 

3.  Command,  (a)  L.  (r.)  backw.  oblique  charge — Position! 
(b)  L.  (r.)  or  alt.  backw.  oblique  charging — One,  two!  or  Begin! 

4.  Description  of  Exercise.  The  same  general  description 
as  in  No.  17,  except  that  the  charge  is  to  the  backw.  oblique. 

19.  .- 

1.  Position.     Backw.  cross  oblique  charge  pos. 

2.  Movement.     Backw.  cross  oblique  charging. 

3.  Command,  (a)  L.  (r.)  backw.  cross  oblique  charge — 
Position!  (b)  L.  (r.)  or  alt.  backw.  cross  oblique  charging — 
One,  two!  or  Begin! 

4.  Description  of  Exercise.  The  same  general  description 
as  in  No.  17,  with  the  exception  that  the  foot  is  moved  to  the 
backw.  cross  oblique. 

36 


Thigh  and  Leg  15  Thigh  and  Leg  16  Thigh  and  Leg  17 


I'HUjH    ASl)    Ltl, 


.HIGH  AND  Leg  I'j 


37 


Lunges. 

The  lunges  are  executed  like  the  charges,  but  only  in  the  lateral 
and  oblique  planes ;  when  in  the  oblique  plane  the  trunk  is  twisted 
in  such  a  way  as  to  make  the  plane  of  the  shoulders  coincide  with 
the  plane  of  the  lunge.  The  foot  is  moved  about  three  and  one- 
half  times  its  own  length.  The  trunk  should  be  held  in  the  erect 
position. 

Balance  Positions. 

20. 

1.  Position'.    Toe  point  forw.  pos. 

2.  Movement.    Toe  pointing  forw. 

3.  Command,  (a)  L.  (r.)  toe  pointing  forw. — Raise!  Sink! 
(b)  L.  (r.)  or  alt.  forw.  toe  pointing — One,  two!  or  Begin! 

4.  Description  of  Exercise.  From  the  fundamental  posi- 
tion the  w^eight  is  carried  to  one  leg  and  the  other  thigh  is  flexed 
and  foot  extended,  raising  the  toe  to  position  about  two  inches 
from  the  floor. 

21. 

1.  Position.    Toe  point  forw.  oblique  pos. 

2.  Movement.    Toe  pointing  forw.  oblique. 

3.  Command.  (a)  L.  (r.)  toe  pointing  forw.  oblique — 
Raise!  Sink!  (b)  L.  (r.)  or  alt.  toe  pointing  forw.  oblique — One, 
two !  or  Begin  ! 

4.  Description  of  Exercise.  The  same  general  description 
as  in  No.  20.    The  foot  is  moved  to  the  forw.  oblique. 


22. 

1.  Position.     Forw.  toe  point  cross  oblique  pos. 

2.  Movement.     Forw.  toe  ]:»ointing  cross  oblique. 

3.  Command,  (a)  L.  (r.)  forw.  toe  pointing  cross  oblique — 
Raise!  Sink!  (b)  L.  (r.)  or  alt.  forw.  toe  pointing  cross  obHque 
— One,  two  !  or  Begin ! 

4.  Description  of  Exercise.  Same  description  as  in  No. 
20.     Movement  of  thigh  in  the  forw.  cross  oblique  direction. 


23. 

1.  Position.    Toe  i)oint  sidcw.  pos. 

2.  Movement.    Toe  pointing  sidew. 

3.  Command,     (a)  L.  (r.)  toe  pointing  sidew. — Raise!  Sink! 
(b)  L.  (r.)  or  alt.  toe  pointing  sidew. — One,  two!  or  Begin! 

4.  Description  of  Exercise.     Same  general  description  as 
in  No.  20.    The  thigh  is  raised  to  the  side. 

38 


o 


Thigh  and  Leg  21  Thigh  and  Leg  22  Thigh  and 


39 


24. 

1.  Position.    Toe  point   backw.  pos. 

2.  Movement.    Toe  pointing  backw. 

3.  Command,  (a)  L.  (r.)  toe  pointing  backw. — Raise!  Sink! 
(b)  L.  (r.)  or  alt.  toe  pointing  backw. — One,  two!  or  Begin! 

4.  Description  of  Exercise.  The  same  general  description 
as  in  No.  20.  The  thigh  is  extended  or  raised  backward  and  the 
trunk  is  correspondingly  inclined  forward. 


25. 

1.  Po.'UTiON.     Toe  point  backw.  oblique  pos. 

2.  Movement.    Toe  pointing  backw.  oblique. 

3.  Command,  (a)  L.  (r.)  toe  pointing  backw.  oblique — 
Raise!  Sink!  (b)  L.  (r.)  or  alt.  toe  pointing  backw.  ol)lique — 
One,  two !  or  Begin ! 

4.  Description  of  Exercise.  The  same  general  description 
as  in  No.  24.    The  leg  is  raised  in  the  backward  oblique  plane. 


26. 

1.  Position.     Toe  point  backw.  cross  oblique  pos. 

2.  Movement.    Toe  pointing  backw.  cross  oblique. 

3.  Command,  (a)  L.  (r.)  toe  pointing  backw.  cross  oblique 
— Raise!  Sink!  (b)  L.  (r.)  or  alt.  toe  pointing  backw.  cross 
oblique — One,  two  !  or  Begin  ! 

4.  Description  of  Exercise.  The  same  description  as  in 
No.  24.    The  leg  is  raised  in  the  backward  cross  oblique  plane. 

27. 

1.  Position.    Trunk  forw.  bal.  pos. 

2.  Movement.     Trunk  bending  forw.  on  one  foot. 

3.  Command,  (a)  Trunk  bending  forw.  on  1.  (r.)  foot — 
Bend!  Raise!  (b)  Trunk  bending  forw.  on  1.  (r.)  foot — One, 
two !  or  Begin  ! 

4.  Description  of  Exercise.  The  weight  is  supported  on  the 
right  leg  and  the  trunk  is  bent  forward  about  forty-five  degrees, 
keeping  the  left  thigh  in  same  relation  with  the  trunk  as  in  the 
fundamental  position.  The  relative  position  of  the  head  and 
shoulders  unchanged ;  supporting  leg  straight. 


40 


9> 


Thigh  and  Leg  25 


Thigh  and  Leg  26 


Thigh  and  Leg  27 


1.  Position.    Trunk  forw.  downward  balancing  pos. 

2.  Movement.    Trunk  bending  forw.  downward  on  one  foot. 

3.  Command,  (a)  Trunk  bending  forw.  downward  on  1.  (r.) 
foot — Bend!  Raise!  (b)  Trunk  bending  forw.  downward  on 
1.  (r.)  foot — One,  two!  or  Begin! 

4.  Description  of  Exercise.  The  same  general  description 
as  in  No.  27.  The  trunk  is  bent  forward  ninety  degrees;  sup- 
porting knee  bent. 

29. 

1.  Position.     Trunk  sidew.  bal.  pos. 

2.  Movement.    Trunk  bending  sidew.  on  one  foot. 

3.  Command,  (a)  Trunk  bending  sidew.  on  1.  (r.)  foot — 
Bend!  Raise!  (b)  Trunk  bending  forw.  on  1.  (r.)  foot — One, 
two !  or  Begin  ! 

4.  Description  of  Exercise.  With  the  weight  supported  on 
the  right  leg  the  trunk  is  bent  to  the  side  forty-five  degrees ; 
at  the  same  time  the  left  leg  is  raised  sideward,  retaining  its 
relative  position  with  the  trunk;  shoulders  in  the  lateral  plane; 
knee  of  supporting  leg  extended. 

30. 

1.  Position.     Trunk  sidew.   downw.  balancing  pos. 

2.  Movement.     Trunk  bending  sidew.  downw.  on  one  foot. 

3.  Command,  (a)  Trunk  bending  sidew.  downw.  on  1.  (r.) 
foot — Bend!  Raise!  (b)  Trunk  bending  sidew.  downw.  on 
1.  (r.)  foot — One,  two!  or  Begin! 

4.  Description  of  Exercise.  The  same  general  description 
as  in  No.  28,  but  the  trunk  is  bent  as  near  as  possible  to  the 
horizontal  position ;  avoid  rotation  of  the  trunk ;  knee  of  support- 
ing leg  bent. 

Jumps. 

1. 

1.  Position. 

2.  Movement.     Jumping  on  toes. 

3.  Command.     Jumping  on  toes — Start! 

4.  Description  of  Exercise.  The  body  should  retain  the 
erect  position  ;  spring  from  the  ankle ;  knees  slightly  bent ;  heels 
raised  from  the  floor.  This  exercise  may  be  varied  from  the 
straight  jump,  with  alternate  leg  flinging  forward  or  sideways, 
or  with  alternate  knee  upward  bending  or  with  alternate  foot 
raising  backward,  and  also  with  foot  placing  sideways  or  forward 
backward  or  forward  and  backward,  feet  coming  together  at 
each  jump  or  with  crossing  of  feet  each  time,  or  alternating  with 
foot  placing  sideways  or  with  foot  placing  sideward  alternating 
with  foot  placing  forward  backward  (making  them  cross),  also 
jumping  on  toes  with  toe  touches,  heel  touches,  heel  and  toe 
touches,  etc. 

42 


Thigh  and  Leg  28 


Thigh  and  Leg  29 


Thigh  and  Leg  30 
43 


2. 

1.  Position. 

2.  AIovEMENT.     Jumping. 

3.  Command.     Jumping  (given  direction) — Start! 

4.  Description  of  Exercise.  This  exercise  is  described  the 
same  as  No.  1,  but  at  each  count  the  person  moves  forward,  side- 
ward, etc.,  one,  two,  or  more  jumps  as  the  leader  directs,  return- 
ing to  position  with  the  same  number  of  jumps.  This  may  also 
be  given  with  quarter  and  half  turns. 


Stationary  Run. 

1. 

1.  Position. 

2.  Movement.     Running  in  place. 

3.  Command.     Running  in  place — Start! 

4.  Description  of  Exercise.  The  same  general  principles 
should  be  observed  here  as  in  the  ordinary  run,  only  no  ground 
is  gained.  This  exercise  may  be  varied  by  running  with  leg 
flinging,  knee  upward  bending  and  foot  raising,  etc. 


Exercises  on  the  Floor. 

1. 

1.  Position.    Knee  bend  rest  pos. 

2.  Movement.    Taking  knee  bend  rest  pos. 

3.  Command,  (a)  Knee  bend  rest — Place!  Position!  (b) 
Knee  bend  rest  and  return — One,  two !  or  Begin ! 

4.  Description  of  Exercise.  From  the  position  of  deep 
knee  bending  the  trunk  is  inclined  forward,  the  hands  touching 
the  floor  between  the  knees. 


1.  Position.    Front  leaning  rest  pos.     (Prone  falling  pos.) 

2.  Movement.    Taking  front  leaning  rest  pos. 

3.  Command,  (a)  Front  leaning  rest — Place!  Position!  or 
Stand  up — One,  two!  (b)  Front  leaning  rest  and  return — One, 
two,  three,  four!  or  Begin! 

4.  Description  of  Exercise.  From  the  knee  bend  rest  posi- 
tion the  thighs  are  extended  and  the  weight  is  supported  equally 
by  the  hands  and  feet ;  body  perfectly  straight ;  feet  flexed  and  to- 
gether from  heel  to  toe. 

44 


<^^ 


Exercises  ox  Floor  1 


Exercises  ox  Floor  2 


1.  Position.     Side  leaning  rest  pos.     (Side  falling  pos.) 

2.  Movement.     Taking  side  leaning  rest  pos. 

3.  Command,  (a)  Side  leaning  rest — Place!  Position!  or 
Stand  up — One,  two,  three!  (b)  Side  leaning  rest  and  return- 
One,  two,  three !  or  Begin ! 

4.  Description  of  Exercise.   From  front  leaning  rest  turn  the 
.body  ninety  degrees  left  or  right,  supporting  the  weight  on  one 

hand  and  the  outside  of  one  foot;  body  perfectly  straight;  dis- 
engaged arm  resting  at  the  side.  Or,  from  the  squat  rest,  left  or 
right  hand  at  the  side,  the  thighs  and  trunk  are  extended  side- 
ward. 

45 


4. 

1.  Position.    Sitting  pes. 

2.  Movement.     Taking  sitting  pes. 

3.  Command.  Sitting  pos. — Place!  Position  !  or  Stand  up — 
One,  two,  three ! 

4.  Description  of  Exercise.  Do  a  deep  knee  bending 
(count  1),  support  weight  on  left  hand  and  right  leg  while  ex- 
tending left  leg  forward  (count  2),  extend  right  leg  forward 
coming  to  sitting  position,  with  hands  touching  the  floor  at  the 
sides  (count  3).  In  assuming  the  standing  position  bend  right 
knee,  placing  weight  on  right  foot  and  left  hand  (count  1),  bend 
left  knee  coming  to  deep  knee  bend  position  (count  2),  standing 
position  (count  3). 

5. 

1.  Position.     Supine  lying  pos. 

2.  Movement.     Taking  supine  lying  pos. 

3.  Command.  Supine  lying  pos. — Place!  Position !  or  Stand 
up — One,  two,  three,  four ! 

4.  Description  of  Exercise.  The  body  is  extended  on  the 
floor,  face  up ;  thighs  extended  and  parallel ;  heels  touching ;  arms 
at  the  side,  not  abducted.  The  position  is  usually  taken  thru  the 
sitting  position  by  adding  a  fourth  count  for  assuming  the  supine 
position. 

6. 

1.  Position.     Prone  lying  pos. 

2.  Movement.     Taking  prone  lying  pos. 

3.  Command.  Prone  lying  pos. — Place!  Position!  or  Stand 
up — One,  two,  three ! 

4.  Description  of  Exercise.  The  body  lies  on  the  floor, 
face  downward  ;  head  rotated  left ;  thighs  extended  and  parallel ; 
heels  together ;  feet  extended,  resting  the  toes  on  the  floor ;  arms 
at  the  side.  The  position  is  usually  taken  by  passing  thru  the  knee 
bend  rest  position  (count  1)  the  front  leaning  rest  position  (count 
2)  and  arm  bending  to  the  front  position  with  hands  at  side 
(count  3). 

7. 

1.  Position.     Kneeling  pos. 

2.  Movement.    Taking  kneeling  pos. 

3.  Command,  (a)  L.  or  R.  kneeling  pos. — Place!  Position! 
(b)  Kneeling  pos. — Place!  Position!  or  Stand  up — One,  two! 

4.  Description  of  Exercise,  (a)  The  1.  or  r.  leg  is  placed 
backward  in  the  toe  touch  position  with  opposite  knee  bending 
and  at  the  same  time  the  other  knee  is  bent  until  it  touches  the 
floor  from  six  to  eight  inches  back  of  the  heel. 

(b)  The  knee  in  this  method  is  placed  opposite  the  other  heel 
on  the  first  count,  on  the  second  count  the  full  kneeling  position 
is  assumed.     Avoid  lumbar  extciision  in  both  positions. 

46 


Exercises  on  Floor 


^i:S^^£:^^^^L^C-'^'. ' 


KxERCiSES  ON  Floor  6 


-  1  ,    . 

Mm^^' 

47 


NOMENCLATUliE  OF  WaNDS  AND  BaR  BeLLS. 

The  wand  is  carried  during  the  marching  into  class  forma- 
tion in  the  thigh  vertical  position.  The  wand  may  be  held  for 
exercise  in  the  ordinary,  reversed,  or  mixed  grasp. 


I.  Horizontal  Positions,  i.e.,  those  which  are  in  the  horizontal 
axis. 

1- 

1.  Position.    Thigh  hor.  (the  starting  pos.) 

2.  Movement. 

3.  Command.     Thigh  hor. — Start! 

4.  Description  of  Exercise.  The  wand  lies  against  the 
thighs  in  the  lateral  plane. 

2. 

1.  Position.    Feet  hor. 

2.  Movement.     Trunk  forw.  downw.  bending. 

3.  Command.     Feet  hor. — Start! 

4.  Description  of  Exercise.  The  trunk  is  bent  forward 
ninety  degrees,,  flexion  occurring  throughout  the  entire  spine  and 
in  the  hip  joint.  The  wand  is  placed  in  front  of  the  toes  six  to 
eight  inches  from  the  floor  and  parallel  with  it. 

3. 

1.  Position.    L.  (r.)  foot  hor. 

2.  jNIovement.  Trunk  forw.  downw.  bending  with  twisting 
1.  (r.). 

3.  Command.    L.  (r.)  foot  hor.— Start! 

4.  Description  of  Exercise.  The  same  as  No.  1,  except 
that  the  trunk  rotates  1.  (r.)  in  addition  to  the  bending. 

4. 

1.  Position.     Knee  hor. 

2.  Movement.     Trunk  forw.  bending. 

3.  Command.     Knee  hor. — Start! 

4.  Description  of  Exercise.  The  trunk  is  bent  forward 
forty-five  degrees,  the  bending  occurring  in  the  hips  and  lumbar 
spine.  The  wand  is  placed  in  front  of  and  about  six  inches  from 
the  knees. 

5. 

1.  Position.     L.  (r.)  knee  hor. 

2.  Movement.     Trunk  half  bending  with  twisting  1.  (r.). 

3.  Command.     L.   (r.)  knee  hor.— Start! 

4.  Description  of  Exercise.  The  same  as  No.  3,  except 
that  the  trunk  is  rotated  1.  (r.)  in  addition  to  the  bending. 

48 


A 


^V 


ffh^  if^^^Bf-   -a*? 


49 


1.  Position.    L.  (r.)  thigh  hor. 

2.  Movement.     L.  (r.)  arm  cross  add.  trunk  twisting. 

3.  Command.     L.  (r.)  thigh  hor. — Start! 

4.  Description  of  Exercise.  The  wand  is  swung  against 
the  1.  (r.)  thigh  in  the  antero-posterior  plane;  the  r.  (1.)  arm  is 
slightly  adducted. 

7. 

1.  Position.     Chest  hor. 

2.  Movement.     Arm  bending. 

3.  Command.     Chest  hor. — Start! 

4.  Description  of  Exercise.  From  the  fundamental  posi- 
tion the  forearms  are  completely  flexed  forward. 


1.  Position.    Chest  hor.  1.  (r.) 

2.  IMovement.  L.  (r.)  arm  half  abd.,  r.  (1.)  half  flex,  with 
forearm  flex  inward. 

3.  Command.     Chest  hor.  1.  (r.) — Start  I 

4.  Description  of  Exercise.  The  wand  is  held  in  the  hori- 
zontal axis  at  the  height  of  the  shoulders  in  the  lateral  plane. 

9. 

1.  Position.     Front  hor. 

2.  AIovEMENT.     Arm  raising  or  flinging  forw. 

3.  Command.     Front  hor. — Start! 

4.  Description  of  Exercise.  Both  arms  are  raised  forward 
ninety  degrees  to  the  front  horizontal  position. 

10. 

1.  Position.    High  hor. 

2.  Movement.    Arm  raising  or  flinging  forw.  upwd. 

3.  Command.     Pligh  hor. — Start! 

4.  Description  of  Exercise.  The  wand  is  raised  from  the 
front  of  the  thighs  through  the  front  hor.  to  the  high  hor.  posi- 
tion. 

11. 

1.  Position.    High  hor.  1.  (r.)  hand  forw. 

2.  Movement.  L.  (r.)  arm  three-quarters  flex,  r.  (1.)  arm 
full  flex. 

3.  Command.    High  hor.  1.  (r.) — Start! 

4.  Description  of  Exercise.  Both  arms  are  flexed  as  far 
as  possible ;  the  forw.  arm  reaches  only  to  the  three-quarters  flex 
pos.    Avoid  trunk  rotation. 

50 


w"-^ 


12. 

1.  Position.     Head  hor. 

2.  Movement.     Placing  wand  above  the  head  with  bent  arms. 

3.  Command.     Head  hor. — Start! 

4.  Description  of  Exercise.  The  head,  elbows  and  wand 
are  carried  backward  in  the  lateral  plane  as  far  as  possible.  The 
wand  is  placed  just  above  the  back  of  the  head. 

13. 

1.  Position.     Head  hor.  1.   (r.). 

2.  Movement.  Placing  wand  above  the  head  with  one  arm 
bent. 

3.  Command.     Head  hor.  1.  (r.) — Start! 

4.  Description  of  Exercise.  This  is  executed  the  same  as 
No.  12,  except  that  the  wand  slips  through  the  r.  (1.)  hand  until 
the  1.  (r.)  forearm  is  fully  extended. 

14. 

1.  Position.     Neck  hor. 

2.  Movement.     Placing  wand  behind  neck  with  bent  arms. 

3.  Command.     Neck  hor. — Start! 

4.  Description  of  Exercise.  The  wand  is  placed  back  of 
the  neck  and  as  far  back  and  down  as  possible. 

15. 

1.  Position.     Neck  hor.  1.  (r.).' 

2.  Movement.     Placing  wand  behind  neck  with  one  arm  bent. 

3.  Command.    Neck  hor.  1.  (r.)— Start ! 

4.  Description  of  Exercise.  The  same  as  No.  14,  except 
that  the  1.  (r.)  arm  is  straightened  at  the  side  horizontal,  slipping 
the  wand  through  the  right  hand. 

16. 

1.  Position.     Shoulder  hor. 

2.  Movement.     Placing  wand  behind  shoulders. 

3.  Command.    Shoulder  hor. — Start! 

4.  Description  of  Exercise.  The  same  as  No.  14,  except 
that  the  wand  is  placed  back  of  the  shoulders,  with  the  hands 
in  a  wider  position. 

17. 

1.  Position.    Back  hor. 

2.  Movement.      Arm  circumduction. 

3.  Command.     Back  hor. — Start! 

4.  Description  of  Exercise.  The  hands  slide  out  grad- 
ually to  the  end  of  the  wand  and  at  the  same  time  are  raised  until 
the  wand  passes  over  the  head  and  down  to  the  horizontal  posi- 
tion at  the  back  of  the  thighs. 

52 


53 


18. 

1.  Position.     Side  hor. 

2.  Movement.     Arm  flinging  or  raising  with  trunk  twisting. 

3.  Command.     Side  hor.  1.  (r.) — Start! 

4.  Description  of  Exercise,  The  trunk  twisting  and  arm 
flinging  or  raising  occur  simultaneously. 

19. 

1.  Position.    L.  (r.)  arm  hor. 

2.  Movement.  Alt.  arm  flinging  forw.  with  half  forw. 
inwd.  bending  of  opposite  elbow. 

3.  Command.    L.  (r.)  arm  hor. — Start! 

4.  Description  of  Exercise.  The  1.  (r.)  arm  is  in  the  half 
flex  pos.  with  the  forward  end  of  the  wand  held  up  by  the  1.  (r.) 
hand;  the  other  end  is  supported  by  the  r.  (1.)  hand  beneath  the 

I.  (r.)  armpit. 

Note  :  No.  1  is  usually  reckoned  as  the  fundamental  or  start- 
ing position. 

II.  Vertical  Positions,  i.e.,  those  ivhich  are  in  the  vertical  axis. 

20. 

1.     Position.     Front  vertical. 
•>  2.     Movement.     Arm  flinging  forw.   with  wand  vertical    (1. 
then  r.  hand  up). 

3.  Command.     Front  vertical — Start! 

4.  Description  of  Exercise.  The  wand  is  placed  at  arm's 
length  in  front  of  the  body  in  the  vertical  axis. 

Note  :  The  command  may  be  changed  to  include  charges  and 
lunges.  Example:  Command,  Front  vertical  with  forw.  charg- 
ing— Start ! 

21. 

1.  Position.    Front  vertical  low. 

2.  Movement.  L.  (r.)  or  alt.  (low)  arm  raising  or  flinging 
forw.  with  wand  striking  floor. 

3.  Command.     Front  vertical  low — Start! 

4.  Description  of  Exercise.  The  r.  (1.)  hand  drops  the 
wand,  while  the  1.  (r.)  hand  swings  the  wand  into  the  vertical 
axis  at  arm's  length.  The  lower  end  of  the  wand  is  placed  on  the 
floor  four  foot-lengths  in  front  of  the  body. 

Note:  Useful  especially  with  lunges  and  charges. 


54 


55 


22. 

1.  Position.    Front  vertical  high. 

2.  Movement.  Alt.  arm  flinging  forw.  tipwd.  with  half  forw. 
imvd.  bending  of  opposite  elbow. 

3.  Command.     Front  vertical  high — Start! 

4.  Description  of  Exercise.  The  1.  (r.)  hand  swings  its  end 
of  the  wand  to  its  highest  point  in  the  median  line,  i.e.,  above  the 
head.  The  r.  (1.)  hand  swings  the  wand  into  the  median  line 
directly  in  front  of  the  body. 

23. 

1.  Position.    Thigh  vertical. 

2.  Movement.      Alt.  half  forw.-  inwd.  bending  of  elbow. 

3.  CoMAfAND.     Thigh  vertical — Start! 

4.  Description  of  Exercise.  The  wand  is  placed  against  the 
thigh  and  is  parallel  to  it.  The  top  arm  is  placed  across  the  chest, 
with  the  hand  at  the  shoulder. 

24. 

1.  Position.    Side  vertical. 

2.  Movement.  Alt.  arm  flinging  sidew.  1.,  then  r.,  with 
simultaneous  trunk  twisting. 

3.  Command.     Side  vertical — Start! 

4.  Description  of  Exercise.  The  wand  is  carried  outward 
to  the  side  hor.  in  the  vertical  axis. 

25. 

1.  Position.     Side  vertical  low. 

2.  ]\Iovemext.  Alt.  (low)  arm  flinging  sidew.  inwd.,  wand 
striking  floor. 

3.  Command.     Side  vertical  low — Start! 

4.  Description  of  Exercise.  Drop  the  wand  with  the  r.  (1.) 
hand,  allowing  it  to  swing  to  the  vertical  axis  at  the  1.  (r.)  side 
of  the  bodv  and  at  arm's  length  from  it,  the  wand  resting  on  the 
floor. 

26. 

1.  Position.     Back  half  vertical. 

2.  Movement.     Alt.  arm  flinging  forw.  upwd.  backw. 

3.  Command.     Back  half  vertical — Start! 

4.  Description  of  Exercise.  The  wand  is  passed  over  the 
head  and  rests  obliquely  across  the  back  in  the  lateral  plane. 

27. 

1.  Position.     Head  and  arm  vertical. 

2.  Movement.  Alt.  half  forw.  upwd.  inwd.  bending  of 
elbows. 

3.  Command.    Head  and  arm  vertical — Start! 

4.  Description  of  Exercise.  The  1.  (r.)  arm  is  held  close 
to  the  bodv,  thus  pressing  the  wand  firmly  against  the  deltoid 
muscle;  the  r.  (1.)  arm  is  completely  adducted  with  forearm  half 
flex  inward. 

56 


(<}  t 


,^i*_ 


p\ 


57 


28. 

1.  Position.     Arm  vertical  high. 

2.  Movement.  Alt.  arm  flinging  forw.  upwd.  with  half  forw. 
inwd.  bending  of  opposite  elbow. 

3.  Command.     Arm  vertical  high — Start! 

4.  Description  of  Exercise.  The  wand  rests  close  to  the 
inner  side  of  the  1.  (r.)  arm  and  nearly  parallel  to  it.  The  r.  (1.) 
hand  is  brought  across  the  chest  to  the  armpit. 

Note  :  Arm  half  vertical  low  or  high  may  be  used  as  in  Nos. 
30  and  31. 

29. 

1.  Position.     Half  vertical  sideward  low. 

2.  Movement.  Alt.  (low)  arm  flinging  sidew.  with  half 
forw.  inwd.  bending  of  opposite  elbow. 

3.  Command.     Half  vertical  sideward  low — Start! 

4.  Description  of  Exercise.  The  wand  is  held  in  the  lat- 
eral plane  half  way  between  the  horizontal  and  vertical  axes, 
i.e.,  it  points  towards  the  floor  at  the  side  at  an  angle  of  forty- 
five  degrees. 

30. 

1.  Position.     Half  vertical  sidew.  high. 

2.  Movement.  Alt.  arm  flinging  obliquely  sidew.  upwd.  with 
half  forw.  inwd.  bending  of  opposite  elbow. 

3.  Command.     Half  vertical  sideward  high — Start! 

4.  Description  of  Exercise.  The  same  general  description 
as  in  No.  29,  except  that  the  wand  is  pointed  up  at  an  angle  of 
forty-five  degrees. 

31. 

1.  Position.     Half  vertical  forw.  low. 

2.  Movement.  Alt.  (low)  arm  flinging  forw.  with  half  forw. 
inwd.  bending  of  opposite  elbow. 

3.  Command.    Half  vertical  forw.  low — Start! 

4.  Description  of  Exercise.  The  wand  is  swung  in  front 
of  the  body  in  the  median  line  at  an  angle  of  forty-five  degrees, 
i.e.,  the  wand  points  toward  the  floor.  The  wand  slides  through 
the  lower  hand. 

32. 

1.  Position.     Half  vertical  forw.  high. 

2.  Movement.  Alt.  arm  flinging  obliquely  forw.  upwd.  with 
half  forw.  inwd.  bending  of  opposite  elbow. 

3.  Command.     Half  vertical  forw.  high — Start! 

4.  Description  of  Exercise.  The  wand  is  in  the  antero- 
posterior plane  as  in  No.  31,  but  it  points  upward  at  an  angle  of 
forty-five  degrees. 

58 


59 


33. 

1.  Position.    Half  vertical  oblique  forw.  low. 

2.  Movement.  Alt.  (low)  arm  flinging  obliquely  forw.  with 
half  forw.  inwd.  bending  of  opposite  elbow. 

3.  Command.     Half  vertical  oblique  forw.  low — Start! 

4.  Description  of  Exercise.  The  wand  is  pointed  toward 
the  floor  at  an  angle  of  forty-five  degrees,  midway  between  the 
lateral  and  antero-posterior  planes. 


34. 

1.  Position.     Half  vertical  oblique  forw.  high. 

2.  Movement.  Alt.  arm  flinging  obliquely  forw.  upwd.  with 
half  forw.  inwd.  bending  of  opposite  elbow. 

3.  Command.     Half  vertical  oblique  forw.  high — Start! 

4.  Description  of  Exercise.  This  exercise  is  the  same  as 
No.  33,  except  that  the  wand  is  pointed  upward  at  an  angle  of 
forty-five  degrees. 


1.  Position.     Half  vertical  oblique  backw.  low. 

2.  Movement.     Alt.    (low)    arm    flinging    obliquely    backw. 
with  half  forw.  inwd.  bending  of  opposite  elbow. 

3.  Command.    Plalf  vertical  oblique  backw.  low— Start! 

4.  Description  of  Exercise.     The  exercise  is  the  same  as 
No.  29,  with  the  exception  of  the  one-quarter  trunk  twisting. 


36. 

1.  Position.     Half  vertical  oblique  backw.  high. 

2.  AlovEMENT.      Alt.    arm    flinging   obliquely    backw.    upwd. 
with  half  forw.  inwd.  bending  of  opposite  elbow. 

3.  Command.     Half  vertical  oblique  backw.  high — Start! 

4.  Description  of  Exercise.     This  exercise  is  the  same  as 
No.  30,  with  the  exception  of  the  trunk  rotation. 


37. 

1.  Position.    Half  vertical  backw.  high. 

2.  Movement.  Alt.  arm  flinging  forw.  upwd.  with  half 
forw.  inwd.  bending  of  opposite  elbow. 

3.  Command.     Half  vertical  backw.  high — Start! 

4.  Description  of  Exercise.  The  wand  is  carried  directly 
backward  to  the  antero-posterior  plane  in  the  median  line. 

Note:  In  positions  29,  31,  33  and  35  the  near  end  of  the  wand 
is  above  the  bent  arm  ;  in  positions  30,  32,  34,  3(i  and  37  the  wand 
is  below  the  bent  arm. 

60 


61 


LITERATURE. 

I.    Books  on  Nomenclature. 

Anderson,  W.  G.,  M.  D.    Gymnastic  Nomenclature. 

Arnold,  E.  H.,  AI.  D.    Gymnastic  Nomenclature :  Part  I,  Free  Gymnastics. 

Freidenker  Pub.  Co.    '15.    pp.  38.    40  cents. 
Fish,  A.  L.    Calisthcnic  Dictionary.     Seminar  Pub.  Co.    '02.    pp.  80. 
Gymnastic  Nomenclature  of  the  Young  Men's  Christian  Association  of 

North  America.     Revised  and  edited  by  Henry  F.  Kallenberg,  M.  D. 

Association  Press.     '08.     pp.  157. 
System   of   English    Terminology    for    Swedish    Educational    Gymnastics. 

Adopted  and  published  bv  the  Physical  Training  Club.     '11.     pp.  47. 

Is.  2d. 

II.    Books  on  Gymnastics  Which  Include  Terminology. 

Alex.\nder,  a.,  F.  R.  G.  S.    Physical  Drill  of  all  Nations.     George  Philip 

&  Son,  32  Fleet  St.,  London,     pp.  165. 
Anderson,  W.  G.,  M.  D.     Light  Gymnastics :  A  Guide  to  Systematic  In- 
struction in  Physical  Training.     Maynard,  Merrill  &  Co.,  New  York. 

pp.  234. 
Angerstein,  E.,  M.  D.,  and  Eckler,  G.     Home  Gymnastics.     Houghton 

Mifflin  Co.,  New  York.    pp.  94. 
Arnold,   E.   H.,   M.   D.     Manual  of   Exercises   in   Free   Gymnastics   and 

Tactics.     Pub.  priv.     '15.     pp.  42.     SO  cents. 
Ballin,  H.-vns.     Gymnastics  in  the  School  Room.     Herald  Printing  and 

Publishing  Co.     pp.   172. 
Bancroft,  Jessie  H.    School  Gymnastics :  Free  Hand.    D.  C.  Heath  &  Co., 

Boston.    '08.    pp.  364.    $1.50. 
School  Gymnastics  with  Light  Apparatus.    D.  C.  Heath  &  Co.,  Boston. 

'09.    pp.  506.    $1.50. 
Betz,  Carl.    A  System  of  Physical  Culture.     Gymnastic  Tactics.     Kansas 

City,  Mo.,  '87.    pp.  80.    Kansas  City  Press. 
A  System  of  Physical  Culture.     Free  Gymnastics.     Kansas  City,  Mo. 

'88.     pp.  170.     Kansas  City  Press. 
A  System  of  Physical  Culture.    Light  Gymnastics.     Kansas  City,  Mo. 

'92.    pp.  131.    Kansas  City  Press. 
A   System  of   Physical   Culture.     Gymnastic   Tactics.     A.    Flanagan, 

Chicago,  111.     Copyright.     '94.    pp.  150. 
A    System    of    Physical    Culture.      Free    Gymnastics.      A.    Flanagan, 

Chicago,  111.     Copyright.     '95.     pp.   16<). 
Burger,  F.,  M.  D.     Manual  of  Educational  Calisthenics  and  Games,  Ger- 
man System,  for  Public  Schools  of  Kansas  City.     Kansas  City,  Mo. 

'09.     pp.  258. 
Manual  of  Educational  Calisthenics  and  Games.     Kansas  City,  Mo.     '15. 

pp.  159. 
Butts,  Lieut.  Edmund  L.     Manual  of  Physical  Drill,  U.  S.  Army.     D. 

Appleton  &  Co..  New  York.    '98.    pp.  175. 
Eneruske.  C.  J.,  A.  M.,   Ph.  D.     Progressive   Gymnastic  Day's  Orders. 

According  to  the  principles  of  the  Ling  System.    Silver,  Burdett  &  Co., 

Boston.    '94.    pp.  84.    75  cents. 
Handbook   of    Physical   Training,   Vol.    I.     pp.   393.     Vol.    II.     pp.   207. 

Printed  for  His  Majesty's  Stationery  Office.    '10.    9d.  each. 

62 


Harvey,  F.  J.  The  Teacher's  Manual  of  Physical  Exercises  (arranged  to 
meet  the  requirements  of  the  new  code).  Second  edition.  Longmans, 
Green  &  Co.,  London,  New  York  and  Bombay.    '96.     pp.  166. 

Laspee,  Henry  de.  Calisthenics:  or.  Elements  of  Bodily  Culture  on 
Pestalozzian  Principles.    Darton  &  Co.,  London,    pp.  171. 

Lewis,  Dio,  M.  D.  The  New  Calisthenics  for  Men,  Women  and  Children. 
Ticknor  &  Fields.     '62.     pp.  274. 

Melio,  George  L.  Manual  of  Swedish  Drill.  Excelsior  Pub.  House.  '89. 
pp.  51. 

Newcomb,  Lydia  J.  Muscular  Exercises  for  Health  and  Grace.  Edgar  S. 
Werner,  New  York.    '93.    pp.  95. 

NissEN,  Hartvig.  a  B  C  of  the  Swedish  System  of  Educational  Gymnas- 
tics.   F.  A.  Davis,  Philadelphia.    '91.    pp.  102. 

Physical  Exercises,  Syllabus  for  Public  Elementary  Schools.  '09.  Printed 
for  His  Majesty's  Stationery  Office.    9d. 

Physical  Training  for  the  City  Schools  of  Michigan.  Prepared  by  Execu- 
tive Committee,  Physical  Training  Section,  State  Teachers'  Associa- 
tion. Published  by  State  Superintendent  of  Public  Instruction.  '14. 
pp.  251. 

Physical  Training;  Course  of  Study  for  Elementary  Schools.  Primary 
Grades.    Newark,  N.  J.    '14.    pp.  133. 

Physical  Training;  Course  of  Study  for  Elementary  Schools.  Grammar 
Grades.     Newark,  N.  J.    '14.     pp.  167. 

Physical  Training;  Syllabus  for  Elementary  Schools.  Adopted  by  the 
Board  of  Superintendents.  '03.  Department  of  Education,  City  of 
New  York.    pp.  204. 

Physical  Training  and  Games  for  the  Philadelphia  Public  Schools.  Pre- 
pared by  William  A.  Stecher.    '10.    pp.  261. 

Physical  Training  St.  Louis  Public  Schools.  Grades  I,  H,  HI,  IV.  '08. 
pp.  230.    Prepared  by  A.  E.  Kindervater. 

Physical  Training  for  Public  Schools,  Springfield,  Massachusetts.  Grades 
I-VII.    School  Department,  Springfield,  Mass.    pp.  214. 

Rasmussen,  Hans.  Physical  Culture  for  Public  Schools.  George  Sher- 
wood &  Co.,  Chicago.    '93.    pp.  185. 

Roberts,  R.  J.  Classified  Gymnasium  Exercises  of  System  of  R.  J. 
Roberts.  With  notes  by  A.  K.  Jones.  The  W.  F.  Adams  Co.,  Spring- 
field, Mass.    '04.    pp.  140. 

Skarstrom,  William,  M.  D.  Gymnastic  Teaching.  American  Physical 
Educational  Association,  Distributers,  Springfield,  Mass.  '14.  pp.  258. 
$2. 

Stecher,  William  A.  Educational  Gymnastics.  John  J.  McVey,  Phila- 
delphia.    '15.    pp.  188.    $1.50. 

Text-book  of  the  German-American  System  of  Gymnastics.  Lee  &  Shepard, 
Boston,     pp.  348.     $3. 

Street,  Lieut.,  A.  G.  A.,  and  Gooderson,  V.  E.  Handbook  of  Physical 
Training  for  Public  Elementary  Schools.  Blackie  &  Son,  Ltd.,  Lon- 
don.   '10.    pp.  281.    3s.  6d. 


63 


;                                            1 

THIS  BOOK  IS  DUE  ON  THi!  LAST  DATE        I 
STAMPED  BELOW 

AN  INITIAL  FINE  OF  25  CENTS 

WILL   BE   ASSESSED   FOR   FAILURE  TO   RETURN 
THIS    BOOK   ON    THE    DATE   DUE.    THE   PENALTY 
WILL  INCREASE  TO  50  CENTS  ON  THE  FOURTH         1 
DAY     AND     TO     $1.00     ON     THE    SEVENTH     DAY        | 
OVERDUE. 

NOV  J^v  m'o  1 

^AV 

•"#6 

23  J^.P  \>^  1  :■ 

Xi^ 

i^AproiLH 

16Apr^lLL. 

8Apr'56HJ 

Mys-men 

ifi\f^ 

40eC^S^^ 

RtCTD  LD 

N0V^n19G1 

i 

LD  21-100m-12,'43  (8796s) 

VC  27400 


357^70 


UNIVERSITY  OF  CAUFORNIA  LIBRARY 


